Macronutrients: Protein, Fat, and Calories
Rabbit meat is a highly digestible and excellent source of lean protein, often containing more protein per 100 grams than chicken or beef. This high-quality protein is vital for muscle building and bodily functions.
The fat content in rabbit meat is significantly lower than many common meats, with a good ratio of unsaturated to saturated fatty acids. While it contains some saturated fat, it's generally less than in beef or pork. Rabbit also provides beneficial polyunsaturated fatty acids essential for health. Its lower calorie count makes it a good option for weight management.
Comparison Table: Rabbit Meat vs. Other Meats
| Nutrient (per 100g) | Rabbit Meat | Chicken Breast (Skinless) | Beef (Lean Sirloin) | Pork (Loin) |
|---|---|---|---|---|
| Protein | 28-33 g | ~27 g | ~26 g | ~26 g |
| Fat | Low (around 3.5-7g) | ~7.4 g | ~15.4 g | ~3.5 g |
| Calories | ~173-197 kcal | ~165 kcal | ~250 kcal | ~143 kcal |
| Vitamin B12 | High (e.g., 6.51 µg) | Lower (~0.3 µg) | High (~2.64 µg) | Lower (~0.57 µg) |
| Iron | Rich (e.g., 4.85 mg) | Lower (~1.26 mg) | Lower (~2.6 mg) | Lower (~1.15 mg) |
Essential Vitamins in Rabbit Meat
Rabbit meat is a good source of B-complex vitamins important for energy and nerve health. It is notably rich in Vitamin B12, crucial for red blood cell formation and neurological function. Niacin (B3), important for energy production and skin health, is also present. Moderate levels of Riboflavin (B2) and Vitamin B6 support metabolism and immune function. Some Vitamin E, an antioxidant, is also found in rabbit meat.
Key Minerals in Rabbit Meat
Rabbit meat offers several essential minerals. It is a significant source of iron, often with higher levels than beef, and this heme iron is easily absorbed to support hemoglobin. Phosphorus is abundant, supporting bone health and energy metabolism. Selenium, a potent antioxidant, aids the immune system and thyroid function. Potassium and zinc are also present, supporting fluid balance, muscle function, and immunity. Rabbit meat is relatively low in sodium, beneficial for blood pressure.
Additional Health Considerations
While very lean, a diet solely of rabbit meat for extended periods can be problematic due to a lack of sufficient fat, sometimes called “rabbit starvation”. However, as part of a balanced diet, it's a healthy protein. Its low saturated fat and cholesterol support cardiovascular health. Rabbit meat is also considered a low-allergy protein source. The rabbit's diet can influence its nutritional content, with farm-raised rabbits potentially having enhanced nutrients like omega-3s. Cooking methods like baking or stewing are recommended for preserving nutrients.
Conclusion
Rabbit meat is a lean, high-protein white meat rich in essential vitamins and minerals, including significant vitamin B12, niacin, iron, phosphorus, and selenium. Its low fat and cholesterol, along with beneficial polyunsaturated fatty acids, make it a heart-healthy option. Understanding what rabbit meat contains allows consumers to confidently add this nutrient-dense meat to a balanced diet.
For more detailed nutritional data on various foods, including rabbit meat, you can refer to the resources from the University of Rochester Medical Center.
